Is Greens Safe for Kidney Stones?

Q: Is Greens safe for kidney stones?

Short answer: yes. Longer answer: at 19 mg per 1 serving, Greens is one of the safer things you can eat if you're watching oxalate. Harvard T.H. Chan SPH measured this directly.

Q: What's the oxalate content of Greens?

Here are the numbers: 19 mg oxalate in one 1 serving of Greens (100g). Per 100 grams, that's 26 mg. Harvard T.H. Chan SPH did the lab work (2024) — these aren't database guesses.

Q: Is Greens high in oxalates?

It's low. 19 mg per 1 serving is well under the 25 mg danger line. Greens is not the food you need to worry about.

Q: What are the best low-oxalate alternatives to Greens?

Substitutes exist. The safe alternatives listed below are all low-oxalate foods in the same family as Greens. Grab one of those and you dodge the oxalate while keeping similar flavors.

Q: How much sodium does Greens have?

280 mg sodium per 100g in Greens. Well under the 460 mg threshold. One less thing on your kidney stone checklist.

🟢 Safe
Oxalate <25 mg/serving

🟡 Caution
Oxalate 25-99 mg/serving

🔴 Avoid
Oxalate ≥100 mg/serving

✓ Medically Reviewed Content reviewed by OxalateWatch Editorial Team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.

📊 Nutrition at a Glance

19 mg

Oxalate / serving

Low Oxalate

280 mg

Sodium / 100g

Mod Na

1.6 g

Protein / 100g

Tier 1

72 mg

Calcium / 100g

Tier 1

⚠️ Moderate Sodium

Greens has 280 mg sodium per 100g. While not critically high, kidney stone patients should monitor sodium intake as excess can raise urinary calcium.

📏 Oxalate by Serving Size

Serving	Weight	Oxalate	Verdict
1 serving	100 g	19 mg	Safe
2 x 1 serving	200 g	38 mg	Caution
½ x 1 serving	50 g	9.5 mg	Safe

🏷️ Tags

🟢 See all Legumes rated Safe for kidney stones →

🔗 Related Foods

❓ Frequently Asked Questions

Short answer: yes. Longer answer: at 19 mg per 1 serving, Greens is one of the safer things you can eat if you're watching oxalate. Harvard T.H. Chan SPH measured this directly.

What's the oxalate content of Greens?

Here are the numbers: 19 mg oxalate in one 1 serving of Greens (100g). Per 100 grams, that's 26 mg. Harvard T.H. Chan SPH did the lab work (2024) — these aren't database guesses.

Is Greens high in oxalates?

It's low. 19 mg per 1 serving is well under the 25 mg danger line. Greens is not the food you need to worry about.

What are the best low-oxalate alternatives to Greens?

Substitutes exist. The safe alternatives listed below are all low-oxalate foods in the same family as Greens. Grab one of those and you dodge the oxalate while keeping similar flavors.

How much sodium does Greens have?

280 mg sodium per 100g in Greens. Well under the 460 mg threshold. One less thing on your kidney stone checklist.

🔍 Explore More About This Food

🟢See our detailed safety analysis for this food 📊Exact oxalate numbers: how much is in a serving 📋Low, moderate, or high oxalate? Full breakdown 🧂How much sodium? Kidney stone risk check

📚 Data Sources

Oxalate: Harvard T.H. Chan School of Public Health (2024) via OHF. Nutrition: USDA FoodData Central (SR Legacy 2018 & Foundation Foods).

📖 Key Scientific References

Taylor EN, Curhan GC. Oxalate intake and the risk for nephrolithiasis. J Am Soc Nephrol. 2007;18(7):2198-2204. PMID: 17538185

Borghi L, Schianchi T, Meschi T, et al. Comparison of two diets for the prevention of recurrent stones in idiopathic hypercalciuria. N Engl J Med. 2002;346(2):77-84. DOI: 10.1056/NEJMoa010369

Fink HA, Akornor JW, Garimella PS, et al. Diet, fluid, or supplements for secondary prevention of nephrolithiasis. Eur Urol. 2009;56(1):72-80. DOI: 10.1016/j.eururo.2009.03.031

Ferraro PM, Taylor EN, Gambaro G, Curhan GC. Dietary and lifestyle factors for primary prevention of nephrolithiasis. BMC Nephrol. 2020;21(1):267. PMID: 32652950

Pearle MS, Goldfarb DS, Assimos DG, et al. Medical management of kidney stones: AUA guideline. J Urol. 2014;192(2):316-324. DOI: 10.1016/j.juro.2014.05.006

Liebman M, Costa G. Effects of calcium and magnesium on urinary oxalate excretion after oxalate loads. J Urol. 2000;163(5):1565-1569. PMID: 10751889

Holmes RP, Assimos DG. The impact of dietary oxalate on kidney stone formation. Urol Res. 2004;32(5):311-316. DOI: 10.1007/s00240-004-0437-3

Lin BB, Lin ME, Huang RH, et al. Dietary treatment and fluid intake for prevention of recurrent calcium stones. PLoS One. 2021;16(4):e0250257. PMID: 33872340

This is dietary reference information, NOT medical advice. Talk to your doctor or a registered dietitian before changing your diet. Oxalate tolerance varies by person, stone type, and medication.

Greens, Pea